This Week’s WODs

Monday, February 27th
Split Jerk 2
– From rack

AMRAP in 4
30 Double Unders
15 Shoulder to Overhead (75/55)
– Rest 4 minutes

AMRAP in 4
30 Double Unders
15 Shoulder to Overhead (95/65)
– Rest 4 minutes

AMRAP in 4
30 Double Unders
9 Shoulder to Overhead (115/75)

Tuesday, February 28th

Kipping Pull-up review
– or
Strict Pull-ups
Chose your level:
L1: 10×3 strict UB
L2: 8×5 strict UB
L3: 6×8 strict UB
Rest 1 minute between each round

21 – 15 – 9
Wallballs
KB Swings
Sit-ups
Calorie Row

Wednesday, March 1st
Back Squat 1RM

2017 6 Week Challenge WOD
15 – 12 – 9
Front Squats (95/65)
Burpee Box Jump Overs
Rx+ (135/95)

Thursday, March 2nd
Overhead Squat 3

Five x Ten
AMRAP in 10
10 Hang Power Snatches (75/55)
10 Overhead Squats
10 Power Cleans
10 Front Squats
10 Push Presses
– RX+ 95/65

Friday, March 3rd
Strict Press 5, 5, 5
Push Press 3, 3, 3
Push Jerk 1, 1, 1

3 Rounds
400m Row
21 KB Swings
12 Pull-ups

Saturday, March 4th
OTM 10×1
Hang Power Clean + Front Squat

Partner WOD
10 Rounds, (5 each, alternating)
12 Calorie Row
9 Box Jumps
6 DB Hang Squat Cleans

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